Black Bean Beef and Vegetable Stir-Fry
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 307 |
| pro | 22 g |
| total fat | 16 g |
| sat. fat | 4 g |
| carb | 20 g |
| fibre | 2 g |
| chol | 40 mg |
| sodium | 409 mg |
| potassium | 739 mg |
| % RDI: | - |
| calcium | 5 |
| iron | 18 |
| vit A | 21 |
| vit C | 193 |
| folate | 20 |
Ground beef mixed with black bean sauce makes this a savoury, slightly peppery main course. Serve over steamed white rice.
Ingredients
- 12 oz beef flank marinating steak, thinly sliced across the grain
- 1/2 tsp pepper
- 1 cup sodium-reduced beef broth
- 3 tbsp black bean sauce
- 1 tbsp cornstarch
- 2 tbsp vegetable oil
- 2 cloves garlic, minced
- 1 tbsp minced gingerroot
- 2 cups broccoli florets
- 2 sweet orange peppers, cut into chunks
- 1 white onion, cut into chunks
- 1 tsp sesame oil
Preparation
In wok or skillet, heat half of the oil over medium-high heat; stir-fry beef until browned but still pink inside, about 3 minutes. Transfer to plate.
Add remaining oil to wok; stir-fry garlic and ginger for 30 seconds. Add broccoli, peppers and onion; stir-fry for 2 minutes. Cover and steam for 2 minutes.
Return beef and any accumulated juices to wok. Add black bean mixture; stir-fry until slightly thickened, about 3 minutes. Drizzle with sesame oil.
More black bean recipes:
- Black Bean Drumsticks
- Black Bean Beef and Asparagus
- Black Bean Soup
- Black Bean Quesadillas
- Chicken with Black Bean Sauce
Additional information : Tip: If flank steak is unavailable, use beef tenderloin or pork.
Source : Canadian Living Magazine: October 2009
- Keywords : Main Course; Dinner; Stir Fry; Steak; Broccoli; Red pepper; Chinese;









